F3 Knoxville

Tag: Peek-a-Boo

Earn your burpees

THE SCENE: Humidity is here!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 15 mountain climbers, 15 Moroccan Night Club, 15 Imperial Walker, and 10 Windmill all IC
THA-THANG:

Mosey to the Sophomore. Start with 10 reps of the first exercise at each corner and add an exercise each time you complete a circuit.  Bernie Sanders up the hill and run between each other corner.  At round 4, you will be doing 10 squats, merkins, thrusters, and burpees at each corner.

  • squats
  • merkins
  • thrusters
  • burpees

Mosey to coupon pile, take one, and continue to the grassy hill. Complete 15 squat, curl, press, and tricep extensions in one motion.  Leaving coupon at the bottom, run to the top and do 5 8-count body builders. Replace coupons.

Mosey to the middle of campus and perform 5, 10-count Body Bag Builders (add mountain climbers to body builders after the plank jack and before the merkin).

MARY:
Not really any time but we did 2 PCMBs (Prison cell merkin burpees).

COUNT-OFF & NAME-O-RAMA
12 HIMs today earned their burpees!
CIRCLE OF TRUST/BOM:
James 4:1-8 – Guard against letting the source of our strife being our on selfish motives.  Resist the Devil and he will flee from you and draw near to God and He will draw near to you.
ANNOUNCEMENTS:
Convergence at Asylum on Memorial Day at 5:30 and coffeteria to follow.

Fantastic Figure 8’s

THE SCENE: Shew, it’s sticky out there.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 5 burpees OYO
  • 10 Lunges (each leg, OYO, much to Mayberry’s dismay)
  • 15 Imperial Walkers (IC, for Mayberry)
  • 20 Squats IC (super slow, for the old people)
  • Little baby arm circles x 10 each direction

THA-THANG:
Mosey to the parking lot where a ~1,000 ft figure 8 course was laid out. The following exercises were performed throughout each lap:

  • 25 LBC’s (4 ct.)
  • 10 pistol squats (each leg)
  • 25 Hello Dolly (4 ct.)
  • 10 Oblique Crunches (each side)
  • Burpee broad jumps
  • Lunges
  • Bear Crawl
  • Stair climbs x 2
  • Gorilla Shuffle
  • Inchworm merkins
  • Crabwalks

MARY:
La-Z-Boy lead through some more hello dollys, since we hadn’t had enough yet.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be aware of who & what you spend your time on. I recently observed a man take a phone call during his daughter’s dance practice and act annoyed that the dance practice was interrupting his phone call. While there is a time and place to focus on work and to be diligent, there is also a time and place to be wholly present for our friends, family, etc.
MOLESKIN:
Mayberry wore a weight vest (again) and still kicked our asses. That guy is a beast.
ANNOUNCEMENTS:
Don’t forget about F3 Convergence on Memorial Day. Also, a Murph workout at 9:00 a.m. organized by Abscess. Last, please sign up to Q! We are going to start trying to fill up the month’s schedule on the last week of the previous month. If you’re skeered, please reach out to a “veteran” Q or research the Q101 info on F3’s website. It’s not hard, it’s very rewarding, and everyone appreciates your efforts!

Hardship Hill part Deux

THE SCENE: Cool & Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • Merkins IC x 10
  • Cherry Pickers IC x 10
  • Squat IC x 10

THA-THANG:
Indian run to Matterhorn for an Elevated Escalator. Do one exercise, then do 1 & 2, then do 1, 2 & 3… After you do all the exercises in one circuit, remove the first one, then the 2nd until finished.

  • Hand Realease Burpees x 5
  • Iron Mike’s x 10
  • Skaters x 20
  • Squat Hops x 30
  • Star Jack’s x 40

MARY:

  • MTN Climbers IC x 50
  • Flutter Kicks IC x 40
  • Box Cutters IC x 30 (Sparky)
  • Peter Parker’s IC x 20 sec (Tweet-E)
  • Squats OYO x 10
  • HR Burpees OYO x 5
    COUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    Doing physically hard things makes other hard things in life more obtainable.
    MOLESKIN:
    PAX worked hard today. We really struggled with forming the circle today, guess we need more practice.
    ANNOUNCEMENTS:
    None at this time

A Moose what?

THE SCENE: 50s with shoooooooorrrt shorts
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15 IC

LBAC (Arm circles) Forward and Backward x 10 IC

Butt kickers and High Knees

30 sec OYO

Jabberin Jaw 30 sec

 

THA-THANG:

Teams of Two

W/ CMU Cycle AMRAP Squats, Curls, and Press while partner runs to end of the lot

 

At the end of the lot 20 merkins are done (then 18,16….)

Did some mary in there about halfway

Switched to BBS (NOT SQUATS) same as prior set

Some other baloney

CMUs put up and off to the tennis court

 

At this point, I had gone very far off my original plan, I said yes to the moment in the morning.

 

We proceeded to the exercises given by the PAX

Lunges, frog jumps, Tweet-Es exercise (EZ up?? get yo butt up without using your arms)

Hello Dollys at the very end with a lotttaaa eye contact

MARY:
She was in there
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
There’s a reason that we a have a tendency to notice and give our attention to certain things. For example, when I walk into a room, I do not begin to count the ceiling tiles, or the notches in the picture frames. We ascribe value to things around us. That being said, if something matters, you ought to pay attention to that. When it comes to people that I value, I have a tendency to ignore, or very passively pay attention to them. My challenge is to be better at the little things such as eye contact, providing feedback, actually listening and remembering what is being discussed. If you are not doing these little things not only are you not demonstrating that you value the other person, but you’re not embodying the virtuous values (Forthrightness, Compassion/Love, Graciousness, Gratitude… etc.)

 

Put down the project and ask someone how their day was…. you may be surprised what you find.

 

MOLESKIN:
Very Happy to be out there with you guys. Keep hustlin

 

Also, La-Z-Boy and Bartman are doing side bets before the workouts…. beware!
ANNOUNCEMENTS:
HH

Pick your poison

THE SCENE: Equalizer 47 degrees, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to flags and do SSHs and Merkins
THA-THANG:
Do following exercises and qty. before completing one lap around track and move to next exercise. You can do them anywhere along track and in any grouping you wish. Total must be 46.

  • Dry docks x46
  • Bobby Hurley’s x46
  • Merkins x46
  • Iron mikes x46
  • shoulder taps x46 each shoulder
  • Bear crawl steps x46
  • Diamond Merkins x46
  • squat jumps x46
  • wide Merkins x46
  • lunges x46 each leg
  • LBCs 4ct x46

REPEAT if  necessary

MARY:
Flutters and stuff
COUNT-OFF & NAME-O-RAMA

9  PAX, toebox, tank, abacus, woodshack, hot tub,  detention, choirboy   bunny, peekaboo

CIRCLE OF TRUST/BOM:
“Know therefore that the Lord your God is God; he is the faithful God, keeping his covenant of love to a thousand generations of those who love him and keep his commandments.”
‭‭Deuteronomy‬ ‭7:9‬ ‭
MOLESKIN:

It wasn’t the hardest q in the world, but  that’s OK

ANNOUNCEMENTS:

HHOCR, prayers